Lowering Blood Pressure Pictures Slideshow: Exercise Tips for Getting Started

Exercise and High Blood Pressure

High blood pressure, which affects about 1 in 3 American adults, increases your risk of heart disease and stroke. Exercise and a healthy diet are important ways to prevent high blood pressure. Exercise also boosts the effectiveness of blood pressure medication if you already have hypertension.

Put the Fun Back in Exercise

Find activities you enjoy and aim for 30 minutes a day of “exercise” on most days of the week. Daily housework, gardening, washing windows, using the stairs, carrying your groceries, walking at the mall, or riding bikes with the kids all add up to exercise that benefits your heart.

Tip: Increase activity by parking at the end of the lot, or get off the bus a stop early and walk to your destination.

Hit the Gym

You don't need to belong to a gym to become more active. But some people find it easier to focus on their workout in a gym setting. As an added bonus, the trainer at your local fitness center can teach you how to use the equipment properly to avoid injury.

Strengthen Your Heart

Strengthening or resistance exercise with free weights, weight machines, or by doing abdominal crunches or curl-ups can boost heart health if done twice to three times a week. Resistance exercise lowers blood pressure, reduces body fat, and increases muscle mass and metabolic rate.

How Much Exercise Is Enough?

If you have moderate increases in blood pressure, 30 minutes of brisk walking may be enough to keep you off medication. If you already take medication for high blood pressure, 30 minutes of moderate exercise --working hard enough to raise your heart rate and break a sweat-- can help your medications work more effectively. If you don't have high blood pressure, being physically active can help keep it normal.

Getting Started

Haven't exercised in a while? Start slowly to prevent injuries. Gradually increase your exercise time as you get stronger. For instance, start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill, or riding a stationary bike. Every few days, increase the time you spend exercising until you reach the goal of 30 minutes each day.

Pace Yourself to Avoid Injury

If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as yoga, cycling (leisure), gardening, mall walking, water aerobics, or swimming (moderate pace). Slowly increase the intensity and duration of your exercise as you become more fit.

Make Exercise Convenient

Make sure exercise fits your busy schedule. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting a stationary bike or treadmill to use while watching the evening news or while the baby naps.

Try Mini-Workouts

Try 10 minute mini-workouts and do these throughout your busy day. For example, you can jog in place, do calisthenics, or actively vacuum your house for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise, enough to give an extra boost to your heart's health.

Set Up a Home Gym

Want to exercise but have no time to hit the gym? Then create your own at home. Purchase a step bench, free weights, exercise bands or tubes, and a yoga or fit ball. Store it in a spare closet. Use these daily for your home gym workout. Also consider getting a treadmill or stationary bike to help you burn fat and build endurance.

Warm Up and Cool Down

According to the American Heart Association, warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate increase and decrease gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

Try a Heart Rate Watch

A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

Medication and Heart Rate

Some heart medications such as beta-blockers or calcium-channel blockers can slow your heart rate. Talk to your doctor and ask what your best target heart rate zone should be during exercise if you take these medications.

Know the Safety Tips

No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days or exercise in an air-conditioned facility.

See Your Doctor Regularly

Check in with your doctor. Getting your doctor's approval before starting a physical activity program is important if you are sedentary, overweight, or have a high risk of coronary heart disease or other chronic health problem.

Beyond Exercise: The DASH Diet

You can lower your systolic blood pressure (the top number) by 8 to 14 points by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's high in fruits, vegetables, legumes, whole grains, and low-fat dairy. It's low in fat. For those over age 50, a systolic blood pressure higher than 140 is a greater risk factor for heart disease than the diastolic blood pressure (lower number).

Lose 10 Pounds

Findings show that losing as few as 10 pounds, if you're overweight, can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. In addition, boost exercise to burn even more calories.

Watch Out for Salt

The national blood pressure guidelines recommend limiting sodium to no more than 2,400 milligrams a day (about 1 teaspoon of table salt). By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop 2 to 8 points.

Tip: Substitute herbs for salt when cooking and avoid processed meats and canned foods.

Can Alcohol Help Blood Pressure?

The Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends moderate alcohol consumption: No more than two drinks per day for men and no more than one drink per day for women. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

More Reading on Hypertension

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• High Blood Pressure and Weight Lifting